You go to the doctor or the hospital to get feeling better, but it’s not that uncommon to catch a cold while you’re there. Sure, it may seem like hospitals are safe – especially since a lot of them reek of cleaning chemicals and bleach – but that’s not always the case. With so many patients suffering from ailments packed inside, it’s entirely possible for you to catch something even after just a quick visit. This also holds true for doctor’s offices, the ER or health clinics.

Think about it. If someone with the flu or a cold sneezes into their hand and then touches a surface like a door handle, chair or magazine, they are effectively contaminating it. It’s very easy for someone else to come along – like you – come into contact with those germs and then become sick.

It wouldn’t be fun to leave a hospital, doctor’s office or health clinic after a routine checkup only to get sick later. That’s why it’s always a good idea to take some precautions before your visit. Here are some ways to protect your health and your body.

How to Avoid Getting Sick from the Hospital

Time Your Visits Accordingly

If you’re seriously injured and you have to be rushed to the ER, that’s one thing. However, if you’re just going in for a routine checkup or something similar, then it makes sense to pay attention to what’s happening around you. For example, you don’t want to visit the doctor in the middle of flu season for a simple checkup because it’s more likely you will come down with something.

If you’re worried about a particular ailment or problem, call and talk to the doctor before rushing in to a clinic. Most hospitals, like Longmont United, have a directory of numbers and contact info you can use to your advantage. You may not always have to spend time at a hospital or doctor’s office, putting yourself at risk for infection.

Wash or Disinfect When Necessary

Believe it or not, all the things you were taught when you were little are true. You must wash your hands under warm (preferably hot) water for at least 20 seconds with soap in order to eliminate any germs. Of course, you can also use hand sanitizer, but you must refrain from being liberal with it. On average, a human can touch up to 30 objects in a minute, including door handles, chairs, magazines, light switches, phones, remote controls and more. Any time you visit a public area where you could come into contact with germs, you must always wash and disinfect your hands shortly after.

Always Carry Sanitizer and Cleaners

This goes right along with the point above, as you should always carry some kind of sanitizer in order to disinfect your hands. Make sure they have at least 60 percent alcohol content, as this is most effective for killing germs. It’s also a great idea to carry a small supply of tissues or paper towels so that you don’t have to borrow from the public supply.

Respect Your Personal Space

While you’re in the waiting room, try to keep enough space between you and anyone else that may be there, especially if they are coughing or sneezing. It’s a good idea to keep at least two chairs between you and them at all times, because respiratory ailments are fairly contagious. This also means refraining from shaking hands, offering hugs to friends and family and just keeping your hands to yourself. While that may seem a bit unfriendly, that won’t matter much when you bring home the flu or cold.

Bring Your Own Entertainment

This may seem a bit silly at first, until you find yourself sitting in the waiting room for an extended period of time. Eventually, you get bored and start fiddling with magazines, toys or a TV remote control. It’s much better if you bring your own entertainment along, so that you can avoid touching any contaminated surfaces. For yourself, you could bring books, magazines, a tablet or a smartphone. For your child, you could bring small toys, crayons and coloring books, or a gaming system.

Politely Request That Your Physician or Nurse Clean, Too

Even though they may be dealing with sick patients all day long, it’s easy for a doctor or nurse to forget to wash their hands or tools. It’s not rude to politely request they wash in your view, so you know they’ve actually done it. Even just sanitizing their hands with gel is enough, and it’s much better than coming into contact with germs because they forgot to wash. It’s also possible for bacteria to live on the surface of a doctor’s tools for some time, so it’s not out of line to ask them to politely clean those, either.

Stay Up to Date on Your Vaccinations

Nobody likes getting a shot. That said, vaccinations were created for a reason; they’re meant to keep you healthy. Many places offer an annual flu shot for free, and you should take advantage of the opportunity if you can. While it’s entirely possible to still get sick even after a vaccination, it’s more likely that you won’t. It’s better to be safe than sorry.

Maintain a Healthy Diet

A healthy diet can help boost your immune system and prevent you from contracting any type of ailment no matter where you are. You’ll want a decent mix of whole grains, fruits, vegetables and protein. By keeping your body strong and healthy, you’ll be more likely to fight off an infection before it gets out of hand.

Now that you know some ways to protect yourself during your next visit, do your best to follow everything listed here. Some of them may seem like a hassle or a burden, but you certainly won’t feel that way if you come down with something. Even the common cold can leave you miserable and out of commission for days at a time. It’s true that an ounce of prevention is worth a pound of cure.

]]>http://ctsplace.com/how-to-avoid-getting-sick-from-the-hospital.php/feed/08 Foods That Strengthen Your Teethhttp://ctsplace.com/8-foods-that-strengthen-your-teeth.php/
http://ctsplace.com/8-foods-that-strengthen-your-teeth.php/#commentsSat, 08 Nov 2014 08:30:05 +0000http://ctsplace.com/?p=681There’s no magic pill or formula that strengthens teeth; all it takes is a few healthy choices.

To naturally improve your teeth, try some of these common foods. They might already be a part of your daily meals.

Milk

It’s a classic choice if you want to build strong bones. Milk contains calcium, which is an essential mineral for your body. It not only protects teeth but helps prevent osteoporosis, bone loss and high blood pressure.

Be especially healthy by choosing low or nonfat milk. Obtain your daily dose of calcium from other foods such as yogurt or cheese, and make sure to get enough vitamin D so your body can absorb calcium. Eggs, orange juice and even sunlight are good sources of vitamin D.

Strawberries

People often use this fruit to whiten their smile because of its high malic acid content, but strawberries also contain plenty of vitamin C, a natural killer of oral bacteria and a high source of collagen, which prevents gingivitis.

Vitamin C is also known for repairing wounds, so it performs constant maintenance on your teeth and gums.

Celery

Celery is a naturally abrasive food. It acts like a toothbrush because it massages your gums and cleans in between teeth. Celery can also prevent cavities because chewing it produces more saliva that neutralizes tooth-eroding bacteria.

If you don’t enjoy celery, other abrasive foods like apples, pears or carrots work just as well.

Salmon

To absorb and get the full effects of calcium, consume vitamin D-rich fish like salmon and trout. Together with a glass of milk, they help calcium strengthen your bones and rebuild tooth enamel, which reduces tooth sensitivity.

Green, Leafy Vegetables

Vegetables like kale and spinach have higher quantities of calcium, phosphorus, vitamin C and E than most foods. These familiar minerals protect your teeth, but phosphorus, stored in teeth and bones, balances calcium and magnesium, similar to vitamin D.

As a tip, blending green vegetables together to make soup, juice or smoothies will give you the maximum amount of nutrients neglected by non-thorough chewing.

Sesame Seeds

Sesame seeds have more protein than some nuts and plenty of calcium. They also cleanse teeth well by dissolving plaque.

Sprinkle them over salads, stir-fry and mixed vegetables or enjoy them as a tasty snack.

Green Tea

Anti-oxidant rich green tea contains a bacteria-killing substance called catechin, which prevents sugar from turning into plaque and eroding your teeth. This substance can also eliminate bacteria which causes bad breath.

Water

As simple as it is, water has a variety of helpful properties. It hydrates your gums, stimulates saliva to remove acids, and washes out trapped food particles that cause cavities.

The next time you have a meal or reach for a snack, consider these healthier options. Drink milk or water instead of soda. Choose an apple, celery or strawberries as a mid-day snack, and drink green tea to relax before bed.

Besides strengthening your teeth, these foods keep you fuller and give you more energy to conquer your day.

Adrienne Erin is a freelance writer and designer, and she blogs at Miss Rx. You can see more of her work or get in touch by following @foodierx on Twitter.

]]>http://ctsplace.com/8-foods-that-strengthen-your-teeth.php/feed/0Qualifying for Disability with Carpal Tunnel Syndromehttp://ctsplace.com/qualifying_for_disability_with_carpal_tunnel_syndrome.php/
http://ctsplace.com/qualifying_for_disability_with_carpal_tunnel_syndrome.php/#commentsThu, 09 Oct 2014 21:25:23 +0000http://ctsplace.com/?p=676Carpal tunnel syndrome is a common condition that results when inflammation in the wrist causes nerve pressure. In addition to pain, individuals who suffer from the disorder can experience numbness in the thumb, index and middle fingers that leads to hand weakness over time and may cause people to frequently drop items. In some cases, pain can radiate to the arm, shoulder and neck.

Although there are many causes of carpal tunnel syndrome, people often get it because of repetitive motions performed at work. Vibrating hand tools and activities such as cutting meat or typing on a keyboard can contribute to carpal tunnel syndrome, and are aggravating factors.

If you have carpal tunnel syndrome that is severe and has adversely impacted your ability to work, you may be wondering whether it’s possible to get Social Security benefits to compensate for the challenges you’re facing.

If you try to prove you’re disabled solely because of carpal tunnel syndrome, your benefits claim will likely be denied. However, you have the right to appeal. When doing that, it’s in your best interests to look deeper into your medical history and determine whether other health problems might have contributed to why you’re now dealing with such severe problems in your wrist.

Be Prepared to Discuss Treatment Attempts

In some cases, changing aspects of the work environment, wearing splints to keep the wrists straight at night or doing exercises under the direction of a physical therapist can provide some relief from the bothersome symptoms of carpal tunnel syndrome.

If your benefits application gets to the point where you are called to appear at a hearing before an administrative law judge, you will be questioned at length about the things you have done so far to try alleviate the symptoms of your condition. Be as specific as possible, because that should help you clearly convey how the condition has not only made it difficult to earn a living, but also greatly affected your quality of life.

One of the many things an attorney can do for you is request a statement from your treating physician about the severity of your carpal tunnel syndrome, as well as the projected outcome. That document can be extremely valuable, because it offers a form of expert testimony that usually carries a lot of weight in a court of law.

As you can see, getting disability benefits as a person who suffers from carpal tunnel syndrome is not easy. However, it is possible – especially if you choose to work with an experienced attorney who has previously assisted clients in your situation.

Adrienne Erin is a freelance writer and designer, and she blogs at Miss Rx. You can see more of her word or get in touch by following @foodierx on Twitter.

Learn more about safe pregnancy exercises at my pregnancy workouts blog. Pregnancyworkouts.net is your go-to source for guidance before, during & after your pregnancy. You can find a prenatal exercise program that’s right for you — whether you currently have a gold membership at the gym or a season ticket to your sofa.

]]>http://ctsplace.com/tips-for-a-healthy-pregnancy.php/feed/1How to Recognize ADHD Symptoms in Childrenhttp://ctsplace.com/how-to-recognize-adhd-symptoms-in-children.php/
http://ctsplace.com/how-to-recognize-adhd-symptoms-in-children.php/#commentsMon, 14 Jul 2014 20:42:43 +0000http://ctsplace.com/?p=657There is no denying that as parents you put the welfare and well-being of your children at the top of your priority list. It is not surprising that you worry when you notice anything unusual in your child’s behavior. An overactive imagination, restlessness and extreme energy may cause you to think that your child has ADHD. Learning what it is about and identifying the ADHD symptoms in children may help you properly determine whether your child has this condition or not.

How to recognize ADHD symptoms in children

ADHD Defined

Attention Deficit Hyperactivity Disorder or ADHD is a behavioral condition that affects an estimated 3% to 5% of children and adolescents. It is typically identified with symptoms of hyperactivity and impulsiveness. But it can also be characterized with inattentiveness in the case of Attention Deficit Disorder or ADD. Most of the time, children who have ADHD or ADD are referred to as slow, dull, troublemaker or a menace until the time that they are finally diagnosed with the condition.

ADHD happens early in life, usually between the ages 3 to 5 years old. To be diagnosed with the condition, a child must have displayed the apparent symptoms for six months or more and has disruptive effects for development level in at least two social aspects in life. And while the reason is unknown, ADHD is more common among young boys than in young girls.

How to Spot ADHD Symptoms in Children

It can be categorized into three subtypes, which depend on the symptoms demonstrated. These are: Predominantly Inattentive, Predominantly Hyperactive-Impulse and Combined Types.

Predominantly Inattentive– displays signs and symptoms of inattentiveness. This type was previously referred as ADD. Children with this subtype have difficulty in focusing and paying attention.

Does not give close attention to details

Makes careless mistakes in school works and other activities

Has difficulty focusing in one thing

Does not seem to listen when spoken to

Easily becomes bored is distracted easily

Has difficulty in following instructions and often fails to finish tasks

Often loses things

Often daydreams and moves slowly

Has difficulty in learning new things

Has trouble organizing activities

Predominantly Hyperactive-Impulsive– displays signs and symptoms of hyperactivity and impulsiveness. Children with this subtype are often characterized to be in constant motion.

Constantly fidgets and squirms in the seat

Talks non-stop

Always on the go and moving

Has trouble sitting still

Constant need to climb chairs, tables

Blurts out inappropriate comments without restraint

Have difficulty in waiting for their turn in activities

Often interrupts other’s conversations

Has trouble doing quiet activities

Combined – displays signs and symptoms of both the inattentive and hyperactive-impulsive type. Usually, at least 6 symptoms of each of the two types should be demonstrated.

ADHD Treatments for Children

ADHD or ADD does not have a cure, but it can be effectively managed with a number of treatments, which include medication, behavioral therapy, alternative treatments and natural remedies. However, a combination of medication and behavioral therapy has been proven to provide the best results. A proper treatment will be determined by the doctor depending on the extent of the disorder in the child. As part of the treatment process, family members are also encouraged to take part in educational intervention and parenting training.

Once you have identified any of these symptoms, it is best that you seek out the services of a qualified and credible expert. They will be able to properly determine and help your child manage the condition well into adulthood.

]]>http://ctsplace.com/how-to-recognize-adhd-symptoms-in-children.php/feed/0Best Diet to Ease an Upset Stomachhttp://ctsplace.com/best-diet-to-ease-an-upset-stomach.php/
http://ctsplace.com/best-diet-to-ease-an-upset-stomach.php/#commentsMon, 07 Jul 2014 07:26:49 +0000http://ctsplace.com/?p=649Having an upset stomach especially when you know that you have a lot of things to do can be a very hard thing for a lot of people because they know that even though they have to move and do what is expected of them, their upset stomach is hindering them from doing what they have to do. Since an upset stomach also has other symptoms such as diarrhea or constipation, nausea and the impossible pain, people cannot help but drag themselves just so they can do their jobs. Some people are unsuccessful and they end up leaving their tasks to do it in another day.

best diet to ease an upset stomach

Do you know that there are foods that you can eat that can help relieve your upset stomach? The good thing about this is that most of the foods that you can eat when you would like to cure your upset stomach are food that you can easily find at home.

Food Products That You Can Eat

Here are just some of the food products that you can take in order to help cure your upset stomach:

Bananas – Bananas are known to contain a lot of potassium and can make people energetic the whole day. Also, the properties of the banana are known to make bowels firmer than usual. This can be especially helpful when you are having diarrhea but you may want to avoid this when you are suffering from constipation.

Papaya – If the banana is known to aid in diarrhea, you can take the papaya to help aid in constipation. This can make the possible food products that are causing you to have an upset stomach be removed from your system.

Toast – If in case you are not a fan of toast, you can choose to alternate it with rice or boiled potatoes without anything on it. Bland food products will help aid upset stomach.

Soup – Any type of clear broth is good for an upset stomach. Since a soup has high liquid content, it can help you become hydrated. There are some soups that have high salt content and you may want to look for other types to help you out.

Crackers – The reason why crackers are usually involved when it comes to stomach problems, it is because of the fact that they are flavorful enough and yet they are easy to eat and digest. Choose crackers with low salt content for best effect.

If you are experiencing nausea together with your stomach pain, the best home remedy that you can take for this is ginger. There are some people who take ginger in powder form so that they can mix it in with their food and drinks while those who can take the taste more make ginger somewhat like candy. They let the juice seep in through their mouths for a certain period of time. One of the best ways is to make tea with the use of ginger. Knowing all of these things that you can do and the things that you can eat may help reduce your upset stomach.

]]>http://ctsplace.com/best-diet-to-ease-an-upset-stomach.php/feed/0GM diet program – General motors fast weight loss planhttp://ctsplace.com/general-motors-diet-to-help-you-lose-weight-in-7-days.php/
http://ctsplace.com/general-motors-diet-to-help-you-lose-weight-in-7-days.php/#commentsTue, 01 Jul 2014 19:19:59 +0000http://ctsplace.com/?p=642As the title states, this article is going to focus on a really effective diet that has considerable results in a mere 7 days of following it. Many people have admitted the results to be amazing even though it is a fairly new diet in town.

The diet was first developed by a team of researchers and nutritionists at the General Motors Company to help their people work in a more efficient way and lose weight while staying healthy.

Because it proved to be really effective in what it does it has soon spread over to the wide public and reached popularity in many countries, India and USA in special.

The diet has helped many people both lose weight and improve their health significantly in a matter of just a few days thanks to the really special program in two steps that the GM diet features.

The first step is the cleansing process that specifically targets the elimination of toxins and harmful substances from your body and makes sure it gets your body prepared for the sudden weight loss.

The second part is eating less calories and more protein to help maintain your muscle mass while losing body fat (which is the best way to go). This is mainly because having more muscle will mean that you burn more calories as your metabolism gets faster.

It is really recommended to go on a cardio exercise program during this dieting week because it will help you burn more calories and the best way to go, at least according to the specialists is swimming or HIIT (or High Interval Training) that will burn excess calories even after the workout is done.

The diet goes like this:

For the first day you are allowed to eat only fruits but no bananas. The second day starts out with a boiled potato for the carbs and the rest of the day only vegetables. Day 3 is when you eat both fruits and vegetables but no bananas or potatoes this time. Next day you eat bananas with milk and any type of vegetable soup. For the last 3 days you are allowed to eat chicken breast and fat free meat along with brown rice and vegetables.

These being said, don’t forget to eat healthy, and not only while dieting, but rather make a lifestyle out of it and you will see results in time.

]]>http://ctsplace.com/general-motors-diet-to-help-you-lose-weight-in-7-days.php/feed/1Flexing Your Flexors: Part 2http://ctsplace.com/flexing-your-flexors-part-2.php/
http://ctsplace.com/flexing-your-flexors-part-2.php/#commentsTue, 22 Jan 2013 20:10:04 +0000http://ctsplace.com/?p=628This is Part 2 of a set of articles on hip stretches and exercises. Check out Part 1.

The other day we discussed a growing awareness and change in approach toward hip exercises. Hip Flexor Exercises need to be focused and concentrated. It is difficult to work many muscle groups at the same time as the hips. What some people have assumed is a workout for several muscle areas might not be as effective as people thought. Considering that, we need to keep covering the exercises that are out there for your hips.

Hip Abductor Exercises often involve elastic bands.

Here are four more exercises that are relevant to the area:

Kneeling Hip Flexor Stretch

While kneeling on your left knee and your toes down, bend your right knee with your leg stepped out in front of you and your right foot flat on the floor. Thrust your upper body and hips forward slightly. At that point you should feel the pressure on your outward thigh. At this point, you can do an arching stretch by extending your arms in the air and gently bending yourself back, then holding for half a minute. Obviously, this stretch works just as well on the other side of your body, so switch up and keep your body in balance.

The Flexor Lunge

With one foot, let’s say the right, step forward and plant it firmly on the ground, lowering your body till you’ve got your opposite knee resting on the ground and your raised knee bent at a 90-degree angle. Shift your midsection and your pelvis forward and hold for up to 20 seconds.

Standing Hip Flexor

Ever heard of a resistance band? Good. Use it.

There are a few kinds, for instance the ones above designed to be held. With this exercise, you’ll want to anchor the band or chord to something strong to hold it down. Assuming you can clip the other end to your ankle, stand straight up with the band tied behind you. Keeping your left leg firm and body straight and stable, begin a careful running motion with your right leg. Of course, you can switch legs for your next set. This works the hips, quads and even the abs as running would.

Wall Flexor Stretch

With this one, you’ll want to rest on one knee with your back foot raised nearly to your buttocks and sort of “under”-kicking the wall behind you. Make a 90-degree angle with your other leg. Slightly push out your pelvis and hold for 20 seconds. This will work well for your front hips and increase their mobility.

Basically: Quality Muscle Workout over Quantity

When working the hips, it’s hard to work other muscle groups at the same time. The hips are difficult to target correctly, so it’s best to concentrate on them anyway. This is just a sampling of some of the great workouts for that part of the body. So if you’re used to sitting down all day long, this might be the most important new set of stretches you could work into your routine.

Check in for more on the hips, thighs and butt in the near future. Stay loose people!

]]>http://ctsplace.com/flexing-your-flexors-part-2.php/feed/1Flexing Your Flexors: Exercising Your Hips to Avoid Repetitive Strain Injurieshttp://ctsplace.com/flexing-your-flexors-exercising-your-hips-to-avoid-repetitive-strain-injuries.php/
http://ctsplace.com/flexing-your-flexors-exercising-your-hips-to-avoid-repetitive-strain-injuries.php/#commentsSun, 20 Jan 2013 21:56:47 +0000http://ctsplace.com/?p=615There’s more to your butt than just the gluteus maximus. Check out that gluteus medius. That’s right, I said it. Gluteus medius weakness is the main reason for a number of repetitive strain injuries and overuse injuries in the lower half of the body. The medius is the second largest of the three that make up that area of the body, and it seldom gets the attention that the maximus does when people focusing on toning their main asset. Gluteus medius exercises vary, but they’re literally attached at the hip. Hip flexor exercises are important, key ways to train this muscle. A combined 2012 study by the University of Wisconsin and University of Nevada concludes three categories of exercise are best for this part of the body. Here they are.

Hip Abductor Exercises

So what are the three exercises the study examined? Here’s a walkthrough:

1. Hip Abductor Exercises

These exercises open the area between the legs by spreading the leg outward. One sample exercise is the Front to Back Hip Swing.

With this one, you’ll be laying on your side and propping your head up with your hand, elbow at an angle on the floor – live a cover girl.

The key is keeping your foot level with your hip. Doing this alone requires some degree of strength, so working on holding that position might be considered an exercise in its own right. But that’s just a stepping stone. At this point, make sure your abs are tight, or clenched. In this exercise, once you’ve got your leg lifted slightly and thus your foot level with the hip, you’ll extend your leg out in front of you. Keep your leg level. Then, swing your leg back the other way, behind you as far as you can. Clench your butt to balance the movement.

2. Hip Abduction with External Rotation

An external rotation would add a twist of the leg with toes pointing upward in the exercise mentioned above. The idea has typically been to exercise the gluteus maximus more, but this study found that wasn’t really happening with this modification.

3. Clamshell Exercises

http://youtu.be/CiqvDV8pzRk

The idea here is to work your external rotator muscles and abductors. This study didn’t find so much work going into those areas. Even though it doesn’t work the major glute muscles, it still activates the anterior hip flexors.

What Conclusions to Draw?

Some of these exercises aren’t what people imagined they would be. This is just one study, though. Either way, why not optimize your exercises and have a better focus on your muscles? Your bottom deserves more attention, even if it is the butt of every exercise joke.

Check back for more soon.

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http://ctsplace.com/flexing-your-flexors-exercising-your-hips-to-avoid-repetitive-strain-injuries.php/feed/0Important Shoulder Stretches to Come Out Swinginghttp://ctsplace.com/important-shoulder-stretches-to-come-out-swinging.php/
http://ctsplace.com/important-shoulder-stretches-to-come-out-swinging.php/#commentsThu, 17 Jan 2013 15:34:10 +0000http://ctsplace.com/?p=608You wouldn’t think it’s neglected, but shoulders don’t get the attention they deserve. When we correct our slouching in the desk chair, we focus on our backs. But the shoulders hang everything in place. Like the pull to the butt’s push, the shoulders stabilize your torso and keep your neck aligned. With all that and more in mind, consider these 5 basic shoulder stretches as examples:

1. Shoulder Rolls

This is the simplest and most common stretch. Stand or sit up straight, exhale as you move and lift your shoulders backwards. In the same motion, wheel them back into their starting position. Exhale as your shoulders move forward back into that position. This is a stretch that comes with repetitions. Do it 3 to 5 more times.

2. Twisted Shoulder Stretch

Sitting with your feet flat on the floor and your shoulders relaxed, extend your arms forward and twist your palms outward. After that, make your arms converge. Maintaining the extension of the stretch, roll your hands together. Your upper back and shoulders should be pointing forward, at least slightly. Then hold the stretch for 20 or so seconds and slowly release.

3. Anterior Capsule Stretch

For this one, it’s best to do it standing. Stand parallel to a wall or a door (or even a fence) and bend your right arm so there’s a 90-degree angle at the elbow. Then turn to your left and step forward. This should pull your arm back, with the 90-degree angle still holding, enabling a stretch in your shoulder and probably your upper pectoral muscle. Turn it around to work the other shoulder (left arm bent, turning to the right).

4. Posterior Capsule Stretch

Laying down on a flat surface and your arm extended outward on the floor/mat/board or whatever, lift your forearm so there’s a 90-degree angle at your elbow. Then, using your other hand, carefully pull the forearm downward (pointing towards your feet.

5. Full Extension Back Stretch

One interesting stretch is similar to the “towel” stretches that seem to be trendy all over YouTube (seriously, just search it). This one though uses a poll or a broomstick. What these objects or a towel would do is stabilizing your extended arms and give your arms a reason to tense up, increasing blood flow particularly to the forearms. With your arms pointed slightly outward in both directions, still clutching the bar (or poll or broomstick, etc.), raise it above your head and gradually dip it lower. Not everyone will be able to utilize the same level of flexibility on this one, but that just means you get to feel the stretch more quickly than you would otherwise. Sukie Baxter goes further in depth with this, so you should go check her out.

Bear in Mind!

The shoulders are often neglected. We lower them like a sad cartoon character, forgetting they have quite a lot of influence on our neck and upper back. If you want to get into how it makes you look, it’s a downer image. It’s important to be conscious of your shoulders throughout the day, no differently than being conscious of your posture sitting in front of a computer for eight hours.